If the Case for Coconut Oil post didn’t convince you of the magic of coconut oil, these tasty examples of sweet and savory uses of it will.
MEAL-REPLACEMENT ZUCCHINI BREAD WITH MAPLE STREUSEL TOPPING
Okay, so it may not be the healthiest options for a meal replacement, but this slight adaptation on Colleen Patrick-Goudreau’s version from The Joy of Vegan Baking (my all time fav vegan baking cookbook) is so hearty and irresistible, you can easily fill up on accident. This is an example of replacing canola oil in a recipe with the healthier coconut oil without compromising texture or taste.
- 3 tbsp ground flaxseed or 4 1/2 tsp Ener-G egg replacer (equivalent to 3 eggs)
- 1/2 cup water (6 tbsp if using Ener-G)
- 1/2 cup coconut oil, melted
- 1/2 cup unsweetened applesauce
- 1 tbsp white distilled vinegar
- 2 cups granulated sugar
- 2 cups grated zucchini
- 2 tsp vanilla extract
- 3 cups whole wheat pastry flour
- 2 tsp ground cinnamon
- 1/2 tsp nutmeg
- 1 tsp baking soda
- 1/4 tsp baking powder
- 1 tsp salt
- 1/2 cup chopped walnuts (optional)
- 1/2 cup raisins (optional)
- 1/3 cup all-purpose flour
- 1/2 brown sugar
- 2 tsp ground cinnamon
- 1/2 tsp maple extract
- 2 tbsp Earth Balance
Preheat oven to 325 degrees. Lightly grease two 8 x 4 x 2 inch loaf pans, 4 mini loaf pans, or 24 muffin tins (use coconut oil!)
In a mixer or food processor, combine the flaxseed and water (or Ener-G and water) and whip until thick and creamy, about 2 minutes. Add the oil, vinegar, and sugar, and combine. Stir in the zucchini and vanilla. If using a food processor, transfer the oil/vinegar/sugar combination to a large bowl with zucchini/vanilla.
In a separate bowl, sift together the flour, cinnamon, nutmeg, baking soda, baking powder, and salt. Add the nuts and raisins to sifted ingredients. Stir the dry mixture into the wet until just combined. Divide the batter into the pans.
To make topping, combine the flour, brown sugar, cinnamon, and maple extract in a small bowl and stir to combine. Use pastry cutter or fork and cut earth balance into mix until crumbly texture. Sprinkle topping evenly across the top of each pan. Bake for 60-70 minutes for stand loaves, 40-55 minutes for mini loaves, or 30-35 minutes for muffins. Check for doneness by inserting a toothpick into the center.
ZUCCHINI BREAD NUTRITION (1/9 of loaf): 288 calories – 10 g total fat – 0 cholesterol – 16 mg sodium– 47 g carbs – 3 g fiber – 29 g sugar – 3 g protein- 6 WW points
QUINOA PILAF WITH “CHICKEN” *v/gf
Evan took one bite and said, “this stuff tastes just like Rice-a-Roni with chicken.” In our world, that is a complement. Not only is this meal packed with protein, healthy fats, essntial vitamins and amino acids, it is super easy to make and crazy inexpensive (around $2/serving).
- 2 tbsp coconut oil
- 1 small yellow onion, diced
- 1 stalk celery, chopped
- 4 carrots, diced
- 1 medium zucchini, chopped
- 1 cup uncooked quinoa
- 2 cups vegetable broth
- 1 tbsp italian seasoning
- 1 tsp fresh sage
- 6-10 oz seitan or tofu, cubed
- 4 cups kale
- salt and pepper, to taste
Heat the coconut oil in a saucepan over medium heat. Saute onion, celery, and carrot in hot oil until tender (about 5-7 minutes). Add the zucchini, quinoa, broth, seasoning, and sage. Bring to a boil, then reduce to medium-low heat and cover until liquid has absorbed, about 20 minutes.
Meanwhile, de-stem the kale and tear/chop the leaves into bite sized pieces. Add to skillet or wok with either cooking spray or 1/2 tsp oil. Cook for 5-7 minutes, stirring constantly, until kale is tender. Do not overcook.
Stir in the seitan or tofu and stir into the quinoa mix. Serve pilaf on a bed of kale, makes 4 servings.
QUINOA PILAF NUTRITION: 367 calories – 11 g total fat – 0 cholesterol – 748 mg sodium– 49 g carbs – 7 g fiber – 7 g sugar – 21 g protein- 7 WW points